Proper Squats to prevent injury

[Turbolag]

Thanks for the information.

For sure will keep updates.

I didn't understand until last year how important tightening the abs are before performing a lift.

3 days post op, did you get a fusion? Or just a microdiscectomy?

 

[5.0]

I had a fusion. As far as the belt goes I don't wear one, I've got a molded brace I wear they made for me. I had to wear it for 4 months post op except when I slept and I wear it every time I lift now. Hope you have a good recovery

 

[HDH]

There are some pretty good suggestions here. One thing that helped me out besides things already mentioned were front squats on the smith machine. They helped me build some strength and confidence back without worry of losing form.

I never really cared for back squats on the smith. I prefer to do them in a max rack to help with form as well.

I have problems with my back too and use the shit out of that at my gym. Here's what it is (and no, I'm not a salesman)-

http://www.youtube.com/watch?v=djgpiByeKKQ

HDH

 

[IronCore]

I have to agree with HDH... there are several good suggestions here... but for what you are going through Front Squats on the smith will be what you want.

I have never had any surgery on my back... but my lower back has it moments... i try to rep it out myself... and while I go much heavier than 135... i say that is pushing the limits of what i would do in your situation...

I know pride stings you every set when you see the weight... but remind yourself how bad you hurt when your back was funked up...

Do be foolish and rush this... give yourself time to heal properly.

 

[graniteman]

^^^What IC said, I've had back (compressed\bulging discs), shoulder injuries and after many re-injuries I have finally come around to the fact you have to re-hab. Go light til you're healed up and add when you're healed. Go light and don't get mental on the weight, it ain't worth it. Just think about what you just went thru. I finally got past the wienie weight syndrome and it's worth it, I'm healing and getting stronger. Pride is a sumbitch, injuries are usually from it

 

[HDH]

I have actually turned the front smith squats into jump squats. If you want some attention at the gym without going heavy, ass to heals and explode up. No stopping, straight up to straight down.

Its a part of my routine now. I go light and pyramid up and end with a drop set. All I can do when I'm finished is hit the floor, pull my hat over my face and wait till I can move. LOL

Its the only way I'm satisfied

Of course get used to the front squats first

HDH

 

[graniteman]

I have actually turned the front smith squats into jump squats. If you want some attention at the gym without going heavy, ass to heals and explode up. No stopping, straight up to straight down.

Its a part of my routine now. I go light and pyramid up and end with a drop set. All I can do when I'm finished is hit the floor, pull my hat over my face and wait till I can move. LOL

Its the only way I'm satisfied

Of course get used to the front squats first

HDH

Lol HDH, I don't think jump squats are a good way to come off a back surgery, this poor guy will be back on the operatin table

 

[HDH]

I agree, that's why my last sentence says "Of course get used to the front squats first ".

So we agree to agree

That's what the front squats evolved to for me because of back issues. First I had to build strength and confidence :dbells:

HDH

 

[5.0]

Yea, jump squats will never happen. My surgeon told me to never even run/jog again. It's too high impact. Especially when I can bike or swim instead. Love my bike, getn 60+ miles a wk in on it. I ride to work In the mornins (12miles) and occasionally home too. I'm stayin focused on form and rehabbing my back, not getn crazy with it

 

[HDH]

I hear ya man. Mine told me not to squat or do deads (no surgeries) anymore. That's why I had to come up with ways to do them light and still tear em down for rebuild.

Not running or jogging sounds pretty serious.

HDH

 

[5.0]

Well I had X-rays done and a final visit with the surgeon last wk. didn't realize I had 2 cages installed! X-rays looked great, cages stayed well aligned and no haloing. Ben steadily increasing my squat while keeping form tight. Started with just the bar and added dimes on for each set. Glad to say I comfortably got up to 3 sets of 5 reps @ 175lbs. I know these are not big #'s but considering what I went thru I'm very pleased with my progress. Heels aren't coming off the floor, knees not passing my toes, and just bout ass to ankles.

 

[oldschool1967]

dont rush the numbers, as i have done in a hurry to get back to my former self and wound up in trouble very quick, now i can't squat at all my friend..slow and steady.